TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn each day based on activity level.
Input Parameters
Results
Understanding TDEE
TDEE = BMR × Activity Multiplier. BMR (Basal Metabolic Rate) is the calories burned at complete rest. The Mifflin-St Jeor formula is the most accurate for most people. To lose ~0.5 kg/week, eat 500 kcal below TDEE. To gain muscle, eat 250–500 kcal above TDEE.
What is the TDEE Calculator?
Total Daily Energy Expenditure (TDEE) is the master metric of nutrition. It calculates the exact total number of calories your body burns in a 24-hour period, accounting for both your resting metabolism and all of your daily physical activities, workouts, and movements.
How It Works (Formula)
TDEE is calculated by first finding your Basal Metabolic Rate (BMR) and then multiplying it by an Activity Multiplier (Katch-McArdle or Mifflin-St Jeor based). A sedentary person has a multiplier of 1.2, while an elite athlete may have a multiplier of 1.9.
$$ \text{TDEE} = \text{BMR} \times \text{Activity Multiplier} $$
Eat below this number to lose weight; eat above it to gain mass.
How to Use It
Enter your age, gender, height, and weight. Critically, select the activity level that most accurately describes your average week. The calculator will output your TDEE. This is your "maintenance calorie" number.